Kālele Pepe: Nā Pono Pono, E hoʻohana A me ka meaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

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Inā ʻoe i hele i kahi hale kūʻai, pono ʻoe e ʻike i nā kāloti i nā kala like ʻole e like me ka ʻalani, keʻokeʻo, poni, ʻulaʻula a me ka melemele. ʻO nā kala āpau o lākou, waiwai nā ʻano kāloti āpau i nā meaola, ʻo ia hoʻi nā kāloti poni i piha i nā antioxidant.

Hiki ke hoʻokaʻawale ʻia nā kāloti i mahi ʻia i ʻelua mau hui nui: kāloti ʻAno Hikina (poni a me melemele melemele) a me nā kāloti ʻano Komohana (ʻalani, ʻulaʻula, melemele a me nā kāloti keʻokeʻo) [1] . I kēia lā, ua kāpae ʻia nā kāloti ʻAno Hikina e nā kāloti ʻano Komohana [elua] .

ʻO ka mea hoihoi, he keʻokeʻo a ʻulaʻula paha nā kāloti. A ʻo kēia mau lā nā kālani ʻalani ʻalani a mākou ʻike mau ai i nā hale kūʻai mea ulu i hana ʻia ma muli o ka mutation genetical mai kahi ʻano o nā kāloti melemele hou.

ʻO nā kāloti poni kahi kumu maikaʻi o nā wikamina a me nā minelala a loaʻa nā antioxidant ikaika i kapa ʻia nā anthocyanins i loaʻa nā hopena maikaʻi i kou olakino. [3] .

ʻO ka pale lauoho maikaʻi loa ma ka home

I kēia ʻatikala, e ʻimi mākou i nā pono olakino o nā kāloti poni a me nā ala e hoʻopau ai iā lākou.

Ka ʻIkepili Kūlohelohe O nā Kāleka Lila

Loaʻa nā ʻano kāloti āpau i nā meaola like ʻole e like me ka wikamina A, ka wikamina C, ka huaʻai B6, ka huaʻai E, ka huaora K, ka pulupulu, ka potassium, ka paʻakai, riboflavin, niacin, thiamine, ka hao a me ka puna.

Eia nō naʻe, loaʻa i nā kāloti poni kahi nui o nā anthocyanins e hāʻawi i nā hua a me nā lau i kā lākou kala poni. ʻO ka uala poni, kāpelu poni, nā hua waina ʻeleʻele, plum, eggplant a me nā blackberry kekahi o nā hua-poni a me nā huaʻai i loaʻa i ka anthocyanin kiʻekiʻe. ʻO nā Anthocyanins nā pigment hiki ke hoʻonā ʻia i ka wai e pili ana i ka phenolic group of antioxidants e pōmaikaʻi ai i kou olakino ma nā ʻano he nui [4] [5] .

Nā pono olakino o nā kāloti poni

1. Hiki ke kōkua i ka pohō kaumaha

Hiki i ka pau ʻana o nā kāloti poni ke mālama iā ʻoe i piha no ka manawa lōʻihi a hoʻoliʻiliʻi i kou makemake, mahalo i ka ʻike fiber [6] . Ua hōʻike ʻia kahi noiʻi 2016 e hiki i ka poʻe e ʻai nui i nā meaʻai waiwai anthocyanin ke kōkua i ka mālama kaumaha a pale i ka momona [7] .

lāʻau kūlohelohe no nā lehelehe ʻulaʻula

2. Hiki paha ke hoʻoweliweli i ka maʻi maʻi metabolik

ʻO ka metabolic syndrome kahi hui o nā kūlana e hoʻonui i ka makaʻi o ka maʻi kō, ka maʻi puʻuwai a me ka hahau. Ua ʻike ʻia kahi noiʻi i paʻi ʻia ma The British Journal of Nutrition i loaʻa i ke kiʻekiʻe o ka carbohydrate, nā meaʻai momona momona i hoʻomohala ʻia i ke kiʻekiʻe o ke koko, ka fibrosis o ke ake, ka fibrosis puʻuwai, ka hoʻomanawanui ʻana o ka glucose a me ka momona o ka ʻōpū i hāʻawi ʻia i ka wai kāloti poni, a ʻo ia ka hopena i hoʻomaikaʻi ʻia. ka hoʻomanawanui ʻana i ka glucose, ke ʻano o ka maʻi puʻuwai a me ka ate a me ka hana ma muli o ka antioxidant a me nā anti-inflammatory waiwai o anthocyanins [8] .

3. Hoʻoemi i nā pae kolesterol

Hiki i ke alo o nā anthocyanins i nā kāloti poni ke hoʻēmi i ka makaʻu o ka maʻi maʻi ʻōpū ma o ka mālama ʻana i kāu pae kolesterol. Hiki i nā Anthocyanins ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kolekolo maikaʻi ʻole a hoʻonui i ka maikaʻi o ke kōkōhō [9] [10] .

4. Nā kūlana ʻōpū hoʻohaʻahaʻa haʻahaʻa

ʻO ka maʻi ʻōpū (IBD) kahi manawa umbrella i hoʻohana ʻia e wehewehe i nā kūlana e hoʻonā ai i ka mumū mau i ka digestive tract.

ʻO ka mehandi maikaʻi no ka lauoho

Ua hōʻike ʻia nā noiʻi holoholona a me nā paipu hoʻowalewale i nā kāloti poni ke hoʻomaikaʻi i kekahi mau ʻōpū puʻupuʻu (IBD), e like me ka ulcerative colitis. Ua hōʻike ʻia kahi noi ma 2018 i loko o ka Preventive Nutrite a me Science Science ua hanai ʻia nā ʻiole me ka colitis i ka paukū carrot pulu, a laila ua hōʻemi nui ʻia ka mumū. [umikumākahi] .

Ua hōʻike ʻia kahi noi ʻē aʻe i paʻi ʻia i loko o ka puke pai ʻO Food and Function i nā hopena o nā kāloti poni waiwai anthocyanin e pili ana i ka hoʻohaʻahaʻa ʻana i nā mumū e pili ana me IBD. [12] .

5. E hōʻemi paha i ka maka maʻi diabetes

ʻO ka momona a i ʻole ke kaumaha nui e hoʻonui i ka makaʻi o ka maʻi kō. A ua hōʻike ʻia nā noiʻi i ka hoʻonui ʻana i ka lawe ʻana o nā meaʻai i waiwai i nā anthocyanins hiki ke kōkua i ka mālama ʻana a me ka pale ʻana i ka pilikia o ka maʻi kō [13] [14] .

nā pōmaikaʻi o ka hoʻopili ʻana i ka waiū ma ka maka

6. Hiki paha ke mālama i ka maʻi ʻaʻai

Nui nā kāloti poni i nā anthocyanins e hōʻike nei i nā ʻano anti-cancer. Ua hōʻike ʻia kahi noi ma 2018 i nā ʻiole i hōʻike ʻia i kahi pūhui e hoʻolaha ana i ka maʻi ʻaʻai i hānai ʻia i kahi papaʻai i hoʻopiha ʻia me ka kāloti carrot extract, a ʻo ia ka hopena i hoʻohaʻahaʻa ʻia ka ulu ʻana o ka maʻi ʻaʻai. [umikumālima] .

Ua hōʻike ʻia kahi noi ʻē aʻe i paʻi ʻia ma ka World Journal of Gastroenterology e hōʻemi ana i ka nui o nā hua ʻalani a me nā mea kanu i ka makaʻu o ka maʻi ʻaʻai kolona. [16] .

7. ʻO ka maʻi maʻi ʻo Alzheimer Lower

Ua hōʻike ʻia nā noiʻi he maikaʻi nā anthocyanins i ka pale ʻana i nā maʻi neurodegenerative e like me ka maʻi ʻo Alzheimer a hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hana ʻike. [17] .

Nā ala e hoʻohui ai i nā kāloti poni i kāu papaʻai

• Grate a ʻokiʻoki paha i nā kāloti poni a hoʻohui i kāu salakeke.
• Kālua i nā kāloti poni me ka ʻaila ʻoliva, ka pepa a me ka paʻakai.
• Hoʻohui iā lākou i kāu wai inu a me ka ʻoluʻolu.
• Grate iā lākou a hoʻohui i kāu mau mea ʻono.
• Hoʻomoʻa i nā kāloti poni a hoʻohui i hummus.
• E hoʻomoʻi i nā kāloti poni i nā kopa, nā ʻai, nā palaki, nā ʻūlū a me nā pā ʻē aʻe.

Kiʻi kiʻi: TimesofIndia

Paʻa Kālani Pepe

ʻO nā kāloti poni i kāhi ʻia me ka dukkah ʻeleʻele [18]

Nā Pono:

• 900 gm kāloti poni, ʻāpana lōʻihi
• 4 mau kālika, ʻiliʻili ʻia
• ʻO 3 sprigs thyme hou
• 3 aila ka aila ʻoliva wahine puʻupaʻa
• ¼ tsp paʻakai
• 1 mau hua lūlū ʻeleʻele
• ¼ ʻāpana pistachios ʻoki maikaʻi ʻia
• 1 tsp kōpani pauka
• 1 tsp pauka cumin

Hana:

Nā ʻōlelo aʻoaʻo nani homemade no ka ʻili ʻālohilohi

• Preheat umu i 400 kekelē Fahrenheit. E kau i kahi pepa pepa a i ʻole pepa pepa ma ka ipu hao.
• E kau i nā kāloti, kālika a me koume ma ka pā. Hulu i ka 2 aila aila aila a me ka paʻakai. E kīloi pono i ka hui a kāwili iā ia no 25 a 30 mau minuke a hiki i ka wili ʻana o nā kāloti. A laila hoʻolei i kāu.
• I kēia manawa hoʻomākaukau i ka dukkah ma ka hoʻohui ʻana i nā pistachios, nā ʻanoʻano sesame, ka coriander a me ka paukū cumin a me ka paʻakai i ka pā a kuke iā ia no 2-4 mau minuke a hiki i ka mahana a me ka ʻaʻala.
• Ma kahi pā, kau i nā kāloti a me ka kālika. Hulu i 1 aila aila 'aila a kāpī i ka dukkah ma luna.

Hōʻike kiʻi: Eatingwell

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele